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Calculation Machine

Calorie Deficit Calculator

Daily calories to lose a target amount by a chosen date.

Reviewed by James Whitfield · How we check our maths

Your values

ⓘ Live results

Results
Daily calorie target
1,567 kcal
Required daily deficit
833 kcal
Weekly loss rate
1.67 lb/week
Safety check
Sustainable pace

Quick answer

A pound of fat is roughly 3,500 calories, so a 500-calorie daily deficit produces about one pound of loss per week.

The formula

Daily deficit = (lb to lose × 3500) ÷ days

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • Maintenance calories (TDEE)2400 kcal
  • Pounds to lose20 lb
  • Weeks to do it in12 weeks

Result

  • Daily calorie target1,567 kcal
  • Required daily deficit833 kcal
  • Weekly loss rate1.67 lb/week
  • Safety checkSustainable pace

How to use the Calorie Deficit Calculator

  1. 1Enter your maintenance calories.
  2. 2Set how much you want to lose and by when.
  3. 3Check the pace is sustainable.

Frequently asked questions

Is 3,500 calories per pound exact?

It is an approximation. Metabolic adaptation means real loss slows over time, so recalculate every few weeks.

What is a safe rate?

0.5–1% of body weight per week. Faster loss increases muscle loss and rebound risk.

About this calculator